Low Fat, Low Cholesterol Recipe Modification

When you have been told you have high cholesterol or need to reduce your weight, changes in diet are usually recommended. Cutting back on the amount of fat you eat to no more than 30% of your calories, on saturated fatty acids to less than 10% of your calories, and on cholesterol to no more than 300mg per day is advised and for good reason. Reports issued from the National Academy of Sciences, the National Cholesterol Education Program, and the American Heart Association, find that the total amount and type of fat in your diet can influence the risk of heart disease, obesity, and perhaps certain forms of cancer.

Eating the low fat, low cholesterol way does not necessarily mean that your favorite recipes have to be avoided. Many times some simple food substitutions can change a high fat dish into a healthy one. Below are suggestions for ingredient substitutions for your favorite recipes and dishes. With a little practice in the kitchen, you and your family can enjoy good taste and good health as well.

Tips for recipe preparation:

• Remove all visible fat from meats before cooking and stews and soups. If you cool stews and soups, the fat will harden on the surface and be easier to skim off.
• Try a fat-separating measuring cup to remove fat when serving gravies and meat juices.
• Limit your use of frying. Bake, poach, steam, or broil your food instead.
• When sautéing, use nonstick cookware or spray coatings and less cooking oil.
• Limit sauces made with cream, mayonnaise, egg yolks, and butter. Rely on tub margarine, low fat or nonfat yogurt, egg substitutes, lemon juice, and spices instead.